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Tag: MMA

  • BJJ & MMA Workouts: Cycle 5 (Weight Cutting) – Week 2

    BJJ & MMA Workouts: Cycle 5 (Weight Cutting) – Week 2

    Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. You need to develop it all.

     

    There are three workouts per week. Plan on a taking at least one rest day between each workout.

     

     

    Week 2, Day 1

    Dynamic warm up

    Roadwork, treadmill or elliptical 60 minutes at 150 bpm

    Foam roll

    Stretch

    Monitor weight: Keep on track for weigh in

     

    Week 2, Day 2

    Dynamic warm up

    Squat 4 x 7 with 10 rep max

    Pull up – 4 x 5 with 7 rep max

    Overhead press – 4 x 5 with 7 rep max

    Roadwork, treadmill or elliptical 60 minutes at 150 bpm

    Foam roll

    Stretch

    Monitor weight: Keep on track for weigh in

     

    Week 2, Day 3

    Dynamic warm up

    Roadwork, treadmill or elliptical 60 minutes at 150 bpm

    Foam roll

    Stretch

    Monitor weight: Keep on track for weigh in

     

    More information on the BJJ/MMA Training Program

     

    During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributes needed by combat athletes, including strength, flexibility, and endurance. The third cycle focuses on increasing strength and power. The final phase will be a month-long weight cutting program to help prepare for a fight or match.

     

     

    Once the program is done, you will have achieved your foundational physical needs, which you can maintain while focusing on your skill from that point onward. You will also be able to prep for competition successfully, including getting down to the weight you need to be at.

     

    If you want to learn more about this program, you can read the full explanation here.

  • A Properly-Rounded Health Plan for MMA and BJJ Athletes

    A Properly-Rounded Health Plan for MMA and BJJ Athletes

    EDITOR'S NOTE: Mike Marcinek is the energy and conditioning coach at Scranton MMA and is the proprietor of NEPA Match Membership/Pushed Athletics. Along with his bachelor's diploma in diet and dietetics and his grasp's diploma in kinesiology, Mike holds quite a few certifications together with diet, motion evaluation, kettlebells, and weightlifting.

     

    This twelve-week cycle of MMA/BJJ exercises is designed to construct up your energy and endurance to enrich the mat and ring time you're placing in.

     

    Precede every session with motion prep, which stays the identical all through the twelve-week cycle.

    Week 1

    Day 1

    A1. Barbell entrance squat 3×3
    A1. Double KB clear and press (solely clear on first rep) 3x 3

     

    B1. Weighted chin 6-8 reps
    B2. Suspended pushup 6-8 reps
    B3. Single leg deadlift 5 reps

    Carry out circuit 3 x

     

    C1. KB rack carries alternated with farmer carries 4x, so far as you’ll be able to go in good kind

     

    Day 2

    A1. Broad leap 3x 1 – full restoration
    B1. Double KB clear and jerk 2-4-6 3x
    C1. 1-arm KB swing 5+5 every on high of every minute – 10 minutes complete

     

    Day 3

    A1 Barbell entrance squat 3×3 identical weight as day 1
    A2. Double KB clear and press (solely clear on first rep) 3×3 identical bells

     

    B1. Weighted chin 6-8 reps
    B2. Suspended push ups 6-8 reps
    B3. SLDL 5 reps

    Carry out circuit 4X

     

    C1. KB rack carries alternated with farmer carries 4x, so far as you’ll be able to go in good kind

     

    Click on on the quantity beneath that corresponds to the week of coaching you're in.

     

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  • BJJ & MMA Workouts: Cycle 5 (Weight Cutting) – Week 1

    BJJ & MMA Workouts: Cycle 5 (Weight Cutting) – Week 1

    Training for combat sports like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a great breadth of attributes. Unlike a powerlifter or a marathon runner, focusing on strength or endurance alone won’t cut it. You need to develop it all.

     

    There are three workouts per week. Plan on a taking at least one rest day between each workout.

     

     

    Week 1, Day 1

    Dynamic warm up

    Roadwork, treadmill, or elliptical 60 minutes at 150 bpm

    Foam roll

    Stretch

    Monitor weight: Keep on track for weigh in

     

    Week 1, Day 2

    Dynamic warm up

    Squat 3 x 7 with 10 rep max

    Pull up 3 x 5 with 7 rep max

    Overhead press 3 x 5 with 7 rep max

    Roadwork, treadmill, or elliptical 60 minutes at 150 bpm

    Foam roll

    Stretch

    Monitor weight: Keep on track for weigh in

     

    Week 1, Day 3

    Dynamic warm up

    Roadwork, treadmill or elliptical 60 minutes at 150 bpm

    Foam roll

    Stretch

    Monitor weight: Keep on track for weigh in

     

    More information on the BJJ/MMA Training Program

     

    During each phase of this year long MMA/BJJ conditioning program, we will cover each facet of the major attributes needed by combat athletes, including strength, flexibility, and endurance. The final phase is a month-long weight cutting program to help prepare for a fight or match.

     

    This is a workout preparation schedule for the month before a fight when a fighter needs to make weight. The program focuses on cardio to help keep conditioning strong and to reduce weight if needed. More cardio on off days at a heart rate of 130-150 beats per minute is acceptable. The final week is a light week. The fighter's focus should be finishing up any technical and tactical preparation and cutting weight if necessary.

     

    Once the program is done, you will have achieved your foundational physical needs, which you can maintain while focusing on your skill from that point onward. You will also be able to prep for competition successfully, including getting down to the weight you need to be at.

     

    If you want to learn more about this program, you can read the full explanation here.

  • 12 Weeks of Versatile Power for MMA

    12 Weeks of Versatile Power for MMA

    Coaching for fight sports activities like MMA, BJJ, judo, wrestling, kickboxing, and boxing requires a fantastic breadth of attributes. In contrast to a powerlifter or a marathon runner, specializing in power or endurance alone gained’t lower it. It’s essential to develop all of it.

     

    Throughout every section of this yr lengthy MMA/BJJ conditioning program, we are going to cowl every side of the foremost attributes wanted by fight athletes, together with power, flexibility, and endurance. The third cycle will deal with growing power and energy. The ultimate section can be a month-long weight reducing program to assist put together for a combat or match.

     

    As soon as this system is completed, you’ll have achieved your foundational bodily wants, which you’ll preserve whereas focusing in your ability from that time onward. Additionally, you will be capable of prep for competitors efficiently, together with getting all the way down to the burden it’s essential to be at.

     

    Here’s a dynamic warm-up to get you began earlier than every exercise:

     

     

    If you wish to be taught extra about this program, you possibly can learn the complete rationalization right here. Put up your questions and leads to our boards.

    Week 1

    Day 1

    Dynamic Heat up

     

    Deadlift 3 x 5 with 7 rep max

     

    Again bridges, two leg x 20

     

    Again bridges, one leg x 15 every leg

     

    Entrance kick/teep for peak x 20 every leg

     

    Aspect kick for peak x 20 either side

     

    Again kick/mule kick for peak x 20 either side

     

     

    Thai kick/roundhouse kick for peak x 20 either side

     

    Foam Roll – Decrease physique x 10 to twenty minutes

     

    Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

     

    Stretch

     

    Day 2

    Dynamic Heat up

     

    Row – 3 x 5 with 7 rep max

     

    Overhead squat x 10 with 20 rep max

     

    Push Up into Downward Going through Canine x 20

     

    Kimura Stretch x 20 either side

     

    Americana Stretch x 20 either side

     

    Wall slides x 20

     

    Half Foam Curler or tennis ball crunches x 10 in three totally different spots on higher backbone

     

    Foam Roll – Higher Physique x 10 to twenty minutes

     

    Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

     

    Stretch

     

    Day 3

    Dynamic Heat up

     

    Bench Press 3 x 5 with 7 rep max

     

    Again bridges, two leg x 20

     

    Again bridges, one leg x 15 every leg

     

    Entrance kick/teep for peak x 20 every leg

     

    Aspect kick for peak x 20 either side

     

    Again kick/mule kick for peak x 20 either side

     

    Thai kick/roundhouse kick for peak x 20 either side

     

    Foam Roll – Decrease physique x 10 to twenty minutes

     

    Roadwork, treadmill or elliptical 30-45 minutes at 150 bpm

     

    Stretch

     

    Click on on the quantity under that corresponds to the week of coaching you're in.

     

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